On a flat bench, lie face-up holding a pair of dumbbells above your chest with your arms straight. Lower the dumbbells to the sides of your chest, and then push them back up to the starting position.

2) Wide-grip pullup

Grab the bar with an overhand grip that’s about one and a half times shoulder width, and hang at arm’s length. Pull yourself up until your upper chest hits the bar. Pause and slowly lower yourself to the starting position.

3) Dumbbell push press

Stand holding a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other. Bend your knees slightly to dip your body, and then push up with your legs as you press the dumbbells straight over your shoulders. Keep your torso upright throughout. Lower the dumbbells to the starting position, and repeat.

4) Barbell bent-over row

Grab a barbell with an overhand grip that’s jest beyond shoulder width, and hold it at arm’s length. Lower your torso until it’s almost parallel to the floor. Let the bar hang at arm’s length. Pull the bar to loon upper abs as you squeeze your shoulder blades together. Pause, and slowly lower the bar back to the starting position, That’s 1 rep.

Cross your arms in front of your chest and rest a barbell on the ‘front of your shoulders. Your elbows should be held high, with your upper arms remaining parallel to the floor as you perform the move. Set your feet shoulder-width apart. Push your hips back, and tower your body until your thighs are at least parallel to the floor. Pause, and push your body back to the starting position.

2) Barbell Romanian deadlift

Grab the bar with an overhand grip that’s just beyond shoulder width, and hold it at arm’s length in front of your thighs. Keep your knees slightly bent. With your lower back naturally arched, bend at your hips and lower your torso until it’s parallel to the floor. Pause and then rise back to the starting position.

3) Swiss-ball hip extension and leg curl

Lie on your back with your lower legs on a Swiss ball. Extend your arms to your sides, palms up. Raise your hips so your body is straight from shoulders to knees. Pull your heels in, bringing the ball toward your butt. Pause for 1 second, and reverse the motion. Lower your hips to the floor and repeat.

4) Jump squat

With your feet hip-width apart, squat until your thighs are parallel to the floor, and then jump as high as you can. Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again.

5) Swiss-ball plank

Place your forearms on a Swiss ball and raise your chest so your elbows are under your shoulders. Your legs should be extended behind you on the floor, and your body should form a straight line from ankles to head.

Pull your shoulder blades back and down and brace your abs. Hold that position for 30 to 60 seconds. That’s 1 set.

6) Swiss-bait jackknife

Start in pushup position (your hands set slightly wider than, and in line with your shoulders), and rest your shins on a Swiss ball. Your body should form a straight line from shoulders to ankles. Roll the Swiss ball toward your chest by raising your hips and slightly rounding your back as you pull the ball forward with your feet. Pause, and then return the ball to the starting position by rolling it backward.

Prevention

Kegel exercises can do more than prolong sex. Greater muscular control now can halt accidental leakage later. Squeeze your pelvic muscles as if you’re stopping the flow of urine in reps of 10, three times a day.

Below are few quick and useful tips for you:

DO FOR GOAL

“Envision what you want to achieve,” says professional running coach. “Do the training to better yourself,”. Run with as a man with a plan.

DO CROSS-TRAINING

“Insert other cardio workouts into your schedule,” says triathlon coach & facilitator in Fit Innovations. Doing another heart-pumping activities aside from just running reduces the wear and tear of your running muscles. Try penciling in a swim into your routine.

THE GOOD AND THE COMFORTABLE

When your feet are happy and supported you’ll last longer on the tracks. “Wear something that is comforting on your feet. It’s going to be a tong run,” says professional trainer.

PRACTICE THE DISTANCE

To reduce panting and wheezing, you have to work on your breathing.

This will help your lungs improve. Practice in the morning before six am. There is less pollution and crowd.

FOLLOW YOUR OWN PACE

Different people have different levels of fitness. Don’t think about starting slow and finishing with speed. It’s all a matter of lasting the entire run. Get into a comfortable pace from start till finish will be your best bet.

STAY HYDRATED

During training there aren’t folks handing out drinks. That doesn’t mean you go without.

Staying hydrated prevents muscle cramps. So make sure you have a bottle within reach.

RUN AN ACTUAL MARATHON

The only way to know if you can run a marathon is actually doing it.

There are no shortcuts, this way you know if you’re able to ace your next race.

BREATHE COMFORTABLY

Unlike lifting weights, running doesn’t require you to breathe in a fixed manner two seconds inhale, four seconds exhale. Breathe comfortably but with rhythm. Don’t rush.

PUMP UP THE MUSIC

Plug in your iPod and start running. While it wouldn’t necessarily make you run better, the beat and tempo can give you a certain rhythm as you pace, but suggestion is no Josh Groban.

Prevention

Go swimming: it strengthens joints and reduces cartilage wear. If in doubt, always see the physic.

Men put up with partially torn ligaments. But festering injuries can lead to old-age pain.

In sober times, there’s one smart way to look : He’s modern, but without appearing too fashion-forward. Whether you’re at your job or in the White House, you want to show confidence but not cockiness.

2) Start at the top

When you buy a jacket, make sure the shoulder pads sit securely on your shoulders. If they dip or droop, the jacket is too big. That will affect the chest and waist of the jacket, which should outline your frame without hugging it.

3) The suit fits the man

Buy for your body type: American-made suits are typically cut bigger and boxier than their European counterparts. Find an affordable suit, and then spend some of your savings on trip to a tailor — as Obama clearly does. It matters.

Remember guys : “If you don’t have fit. You don’t have style. End of story,”

4) Button it right

A two-button jacket, like the one shown here, creates a V shape that elongates the torso; a three-button can make you look stocky.

5) Extend the sleeves

Shirt sleeves should protrude half an inch past the jacket sleeves. That touch of white at the wrist pulls a look together.

It can be hard to find shirts that work perfectly with your jacket, so reverse engineer it: Bring your own dress shirt to the tailor so he can make sure they work together.

6) Show some color

A black suit should be accented with something bright, such as a red tie like Obama’s. Color shows optimism.

7) Fit your knot

The wider the opening between collar points on the dress shirt, the larger the tie knot between them should be. Obama’s Windsor knot fills out that space, and his tie’s clean dimple shows attention to detail.

Scientists discovered that either combination produced similar gains in strength. Our findings indicate that creatine’s uptake mechanism is sodium-based. Don’t worry: The amount of sodium needed for the beneficial effect is minimal.

Prevention

Your piriformis muscle controls hip rotation and is the most common cause of sciatica. Keep it loose with regular stretches: lie on your back with bent knees, Lift your right ankle over your left knee and pull into your chest.

The squat is a great exercise for building your quads and hamstrings, but a slight tweak can help you work even more muscle. Squatting with a wide stance increases the activation of your glutes.

What’s more, setting your feet about twice hip-width apart, as the study participants did, doesn’t lessen the impact on your quads and hamstrings.

But be careful: Weak glutes can make your knees cave in. Keep your knees in line with your toes by pushing outward with your knees as you stand back up.

Prevention

A diet high in antioxidants can have a protective effect on long term hearing. So eat seedy fruit like pomegranate. Better for your ears than seedy nightclubs.

Step 1:

Assume the up position of a pushup, with your hands just past shoulder width and your body in a straight line.

Step 2:

Brace your abs and hold them that way for the entire exercise.

Step 3:

Slowly walk your hands out in front of your head until your back begins to “collapse” in other woes, the point at which your hips start to sag.

Step 4:

Walk your feet forward so your body is back in the starting position of a pushup, and then repeat.

Step 5:

Complete a total of 6 to 10 repetitions.

Cocoa, the main ingredient in making chocolate can counter mood depression. Cocoa stimulates the mood to make you feel happy and the caffeine substance in it fuels alertness; both factors help the brain to work better.

In addition, a sharper focus coupled with smiles throughout the day.

The calcium in milk may bind to the acid from the juice and soda, decreasing its effect on enamel erosion. Who’s going to chase pop with milk? No one. So just skip to the last step: Option for dairy, not soda.

Prevention

The Australian Cancer Council found ejaculating more than five times a week in your 20s and 30s cuts the risk of prostate cancer in later life by a third. The report said masturbation is more effective than sex, so take matters in hand.

On frantic schedules keep you and your children apart at dinner time? Move family meals to the morning, and make breakfast the new dinner.

Grasp the bar with your left hand using an underhand grip so your arm is extended. Now pull yourself up with both hands. The separation between hands challenges your higher arm, so do 8 to 10 reps and then switch arms. If you’re having trouble, perform regular pull-up until you’ve worked up to this one.

Step 1:

Begin by pinching from tips and bottoms of each finger and thumb of both your right hand and left hand. The pressure applied to your fingers should be firm, but not painful. A few seconds for each finger tip will do. Pinch them again, but this time squeezing from side to side.

Step 2:

Vigorously rub back and forth from the base to the tip of each linger & thumb.

Step 3:

Grasp each finger & thumb at its base and pull firmly. Allow your grip to loosen slightly, graduating it from the base to the finger tip until your finger slips out of your grasp completely.

Step 4:

Using your thumb and forefinger firmly grasp the webbed area between your thumb & forefinger of your other hand. Keeping a firm hold, pull at the skin gently until the fleshy web snaps away from your grasp. Repeat this process for the webbed-between areas on all your fingers.

Step 5:

Rest the palm of your hand inside the fingers of your free hand. Use your thumb to massage the back of your hand. Slowly work on the knuckles and in between knuckle area first. Continue thumb’ massaging each area on the back of the hand.

Step 6:

At the end of your session press your thumb deeply in the centre of your palm. Take a few deep breaths. This would help to relax, clear your mind, and focus on your healing intentions.

In the study, the cyclists rode for nearly 2 hours, and then performed a 10-minute time trial which revealed no advantage. But in a sprint afterward, riders who had taken beta-alanine showed 11 percent more peak sprint power output than a control group did. Beta-alanine boosts levels of carnosine in muscle cells, buffering muscle from fatigue during bursts of maximal exercise.

Try no more than 1 gram of slow-release beta-alanine capsules three or four times a day, for 8 to 10 weeks before your next competition.

Step 1: Barbell Dead-lift

With your feet shoulder-width apart, bend and grab the bar with an overhand grip. Use your thighs and back to pull the weight up, keeping your shoulders and elbows locked and your back flat. Slowly lower the weight.

Step 2: Chin-up

Hang from a bar using a shoulder-width, underhand grip, your knees slightly bent and ankles crossed. Pull yourself up quickly until your chest touches the bar. If you have trouble, switch to a pull-down machine and use the same grip.

Step 3: Push-up

Assume a pushup position (hands slightly farther apart than your shoulders, your body in a straight line from ankles to neck). Quickly lower yourself until your chest touches the floor, and then forcefully thrust yourself up.

Step 4: Dumbbell Lunge

Stand with your feet hip-width apart, holding dumbbells at your sides. Step forward with one leg and lower your body until the other knee nearly hits the floor. Quickly push back up, switch legs, and repeat.

Before starting the program, you should be able to do 20 consecutive pushups. If you can’t, then build your strength with this 3-week prep: Three days a week, do 3 sets of pushups, resting 3 minutes between sets. (A set is as many pushups as you can complete.)

The entire workout uses variations of the standard pushup. For each movement, assume a pushup position (with your body in a straight line from ankles to shoulders) and then lower your chest to the floor. Press your body hack to the starting position by straightening your arms. To add difficulty, perform the exercise with your hands on a medicine ball.

Weeks 1 and 2

Perform these exercises 2 or 3 days a week in the order shown, with at least 1 day of rest between workouts. Complete 3 sets of each pushup type, resting 1 to 2 minutes between sets. Aim for sets of 10 to 15 reps; if you can’t reach that goal, do as many reps as you can.

A) Wide Pushup

Do a standard pushup, but with your hands wider than shoulder-width apart.

B) Alternating Shuffle Pushup

Start in pushup position. Move your right hand to the left until your two hands are next to each other. Now slide your left hand farther left until your hands are shoulder-width apart again. Do a pushup and repeat the process, this time moving to the right and doing another pushup. That’s 1 rep

C) Diamond Pushup

Do a pushup with your hands close enough for the tips of your thumbs and index fingers to touch, forming a diamond shape.

Weeks 3, 4, 5, and 6

Perform these exercises 2 clays a week. Complete 4 sets of each pushup type, resting 1 to 2 minutes between car sets. Aim for 10 to 15 reps in each set. For these pushups, you’ll need a 4- to 8-inch-high box or step.

A) One –Arm Pushup

Do a pushup with your right hand on the floor and your left hand on the box. Switch arms and repeat. That’s 1 rep.

B) Crossover Box Pushup

Do a one-arm pushup with your left hand on the box. Then, from the starting position, lift your right hand and place it beside your left hand on top of the box. Then move your left hand down to the floor so your hands are shoulder-width apart again. Perform a pushup. That’s 1 rep.

C) Sand-On-Box Diamond Pushup

Perform a diamond pushup, but with both hands on the box.

D) Dynamic Box Pushup

Place your hands on a box in the diamond pushup position. Lower your body and press explosively off the box, your hands landing on the floor with the box between them. Immediately lower your body and press explosively up so your hands land back on the box in the starting position. That’s 1 rep.

Weeks 7 and 8.

Complete the exercises in step 2 as a circuit, performing one exercise after the other with no rest. Try to perform 10 reps of each exercise. Do this twice a week, and allow 3 or 4 clays of rest.

According to FDA, it’s recommended for people to consume whole grain products as part of a diet; low in saturated fats in preventing heart disease and lower blood cholesterol, to name a few.

Beside that, you get a hearty snack that protects the heart.